Eat Regular Meals

There is conflicting debate as to what is the most effective way to do this. There are advisements for 3 meals, some say 5-6 smaller meals, some advise up to 9.

I believe that you should have 3 large meals a day minimum and should your TDEE require it supplement those meals with smaller meals in-between.

There is reasoning behind this, the more regularly timed meals you get, the less likely your body will believe that food is scarce and enter its Starvation Response. It is also more likely to believe food is in abundance and release more Body Fat to be burned.

Breakfast as I mentioned should be the largest meal of the day I suggest no less than 600kcal, Lunch no less than 500kcal and Dinner no less than 500kcal (I believe no-one should eat below 1600kcal our body and its processes are too complex to need less)

If you require additional kcal (most of you will) then I you should introduce it as snacks between your three main meals

Should your snacks become the same size as lunch and dinner (500kcal) due to your TDEE requirements you should then introduce a 3rd snack to be eaten after dinner

Should that snack become the same size as lunch and dinner I then you need to increase breakfast, lunch and dinner by 100 kcal each until you hit your required TDEE.

Here are some examples

Regular meal timing and snacks are the best way to avoid Starvation Response and to trick your body into releasing Body Fat to burn.